Mindful Eating

Mindful eating means being fully aware of your food through taste, sight, touch, smell, and sound. It means noticing and enjoying your food and using it to take care of your body.

Mindful eating involves paying attention to how things around you and your emotions affect what you eat and how much you eat.

Eating mindfully can help you learn:

To eat when you’re hungry and stop when you’re full.

To really taste food and enjoy the taste of healthy food.

How food affects your mood and energy throughout the day.

What foods keep your body going at its best for work, exercise, and play.

Learning to eat mindfully takes time and practice. Here are some tips to help you get started:

Turn off the phone, TV, computer, and any other devices that take your attention away from the food you’re about to eat.

Sit at the table and relax. Take a deep breath and exhale completely. Calm your mind and focus on the food.

Avoid serving family style. Keep serving dishes in the kitchen so you have to get up to get seconds. This helps you control portions.

Close your eyes and take a bite. Think about the taste, texture, and temperature of the food and how it feels in your mouth.

Before you finish what’s on your plate, pause for a few minutes. Give yourself time to decide if you are still hungry. Pay attention to how your stomach feels. Are you hungry for more, or do you want to keep eating for a different reason?

Quit Notes

Wait 10 minutes before going back for a second helping. You might not want it after all.